Comparing Nutrients in 5 ounces Snacks, pretzels, hard, plain, made with unenriched flour, salted VS Snacks, corn cakes, very low sodium

Macros Ratio

	Protein	Fat	Carbs
Snacks, pretzels, hard, plain, made with unenriched flour, salted	9%	8%	83%
Snacks, corn cakes, very low sodium	8%	6%	86%

Macro Nutrients

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Energy	18.6% 540kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	9.6% 1.63g	7.42% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.4% 112g	91% 118g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	23% 13g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	45.6% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.16% 0.41mg	23.5% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.4% 118μg	6.73% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, pretzels, hard, plain, made with unenriched flour, salted	Snacks, corn cakes, very low sodium	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	41.6% 0.37mg	66% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	29.6% 2.37mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	38.5% 162mg	420mg per day for Men 19-50 years
Manganese	110% 2.54mg	112% 2.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23% 160mg	31.8% 223mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	6.55% 223mg	3400mg per day for Men 19-50 years
Selenium	15% 8.22μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	162% 2431mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.18% 6.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, pretzels, hard, plain, made with unenriched flour, salted VS Snacks, corn cakes, very low sodium per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, pretzels, hard, plain, made with unenriched flour, salted versus 5 oz of Snacks, corn cakes, very low sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted vs Snacks, corn cakes, very low sodium:

• 5 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted have 2 times more Vitamin B2 and 4.4 times more Vitamin B9 than Snacks, corn cakes, very low sodium.
• While 5 oz of Snacks, corn cakes, very low sodium contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B3 and 2.9 times more Vitamin B5 than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, corn cakes, very low sodium provide similar amounts of Vitamin B6 per five ounces.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted as well as Snacks, corn cakes, very low sodium have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, pretzels, hard, plain, made with unenriched flour, salted vs Snacks, corn cakes, very low sodium:

• 5 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted have 1.9 times more Calcium and 61.3 times more Sodium than Snacks, corn cakes, very low sodium.
• While 5 oz of Snacks, corn cakes, very low sodium contain 1.6 times more Copper, 3.3 times more Magnesium, 1.4 times more Phosphorus, 1.7 times more Selenium and 2.4 times more Zinc than Snacks, pretzels, hard, plain, made with unenriched flour, salted.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, corn cakes, very low sodium contain similar levels of Iron, Manganese and Potassium per five ounces.
• 5 ounces of Snacks, corn cakes, very low sodium lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, pretzels, hard, plain, made with unenriched flour, salted have 1.5 times more Fat, 1.8 times more Saturated Fat, 2 times more Omega 3 and 1.3 times more Omega 6 than Snacks, corn cakes, very low sodium.
• Both Snacks, pretzels, hard, plain, made with unenriched flour, salted and Snacks, corn cakes, very low sodium offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Snacks, corn cakes, very low sodium provide inadequate amounts of Omega 3